I go by the Canada Food Guide, and I really wish they used weights instead of volumes!
I just don't know what a half cup of broccoli or a half cup of asparagus is supposed to look like. So I just eat lots and lots of fruit and veggies so I know I am getting enough, and I weigh them to get the correct nutritional info for tracking.
But the Canada Food Guide does not really distinguish between cooked and raw except when it comes to leafy greens like chard, spinach and kale. These are 1 cup raw or 1/2 cup cooked per serving.
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